Today’s article is going to cover fat loss 101, or fat loss basics.

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There is an overabundance of information on fat loss – some good, with a lot of bad. I will show you the basic steps, to help you achieve weight loss in a more optimal manner. First, healthy, long-term, manageable weight loss takes time and consistency. How much time will depend on your specific goal; obviously, losing one hundred pounds will take a lot longer than losing ten pounds? Remember, there is no magic pill. Fad diets and quick fixes may work for a period of time, but they will fail in the long run. Losing weight has to become a lifestyle change. Maybe you had success in the past with a quick fix diet plan. Ask yourself one question: it worked but was it optimal? More than likely, your answer is no. Super low carb, low fat, and very low-calorie starvation diets are typical quick fix diets. Sure you will lose some weight, but let’s look at some drawbacks: low energy, constant hunger, fatigue, muscle loss faster than normal, and weight regain. Those are just a few of the main symptoms that come without an optimal weight loss plan. With this being said, let’s get into the basics!

First and foremost, unless you have a food allergy such as celiac (intolerant to gluten), there is no reason to cut entire foods or food groups from your diet. There are countless articles that blast gluten, carbs, dairy, and even fruit as bad! Last time I checked, fruit was healthy. Flexible dieting is a way of eating that has taken off over the past couple of years. Flexible dieting is the most optimal way to eat for long term sustained weight loss. Flexible dieting is eating healthy along with foods you enjoy. For example, you eat chicken, broccoli, and rice. That would be considered a healthy meal. You also like ice cream. You eat a serving of ice cream. The key to flexible dieting is moderation. Not however much you want. You eat foods you like alongside foods considered healthy. This cuts down on cravings immensely. Cravings are a downfall of restrictive diets. You crave food, which leads to binge eating, which leads to gaining weight back. It is a vicious cycle. No one has enough will power to not crack and eat some ice cream for the rest of their life – not even top level bodybuilders. That is all I will touch on for now with flexible dieting. I plan on writing an article just for flexible dieting.

Let’s look at some steps for more efficient weight loss:

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Water – I prefer clients drink a gallon of water per day if possible. Water helps digestion which leads to better food absorption. Better digestion means getting more nutrients from foods. The human body is seventy percent water, so water it. It will help you feel fuller, and you will stay better hydrated during hard workouts. Your skin also stays clearer when consuming more H2O. This helps you look good and feel good.

Fiber – Getting enough fiber is another key. I recommend twenty to forty grams per day depending on if you are a male or female. Fiber aids in digestion and helps to keep the digestive system working properly. It also helps you to feel fuller. Green leafy vegetables are good sources of fiber.

Macronutrients – You have probably read eat six to eight smaller meals a day every two to three hours. That is a very time-consuming process. Meal timing is less important than hitting your macronutrient requirements. I will get into that shortly. I recommend three to five meals per day anywhere from three to six hours apart. Truthfully, if you only had time to eat twice a day due to a busy schedule, that is fine. However, I do feel the three to five meals helps with consistency. Tracking macronutrients is an important step simply because it is the only way you truly know how much food is being consumed. Macronutrients, or macros for short, are carbohydrates, proteins, and fats. To track your macros, you can use a mobile app like my fitness pal. You add the amounts you eat, it does the rest. When you hit your totals for each macronutrient you would technically be done eating for that day. Is it a big deal if you go slightly over some days? No. Again, it is about building more structure, and consistency in your lifestyle.

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Workouts – Depending on personal goals, exercise 3-6 days per week. Base your workouts around resistance training because this is what will truly change your body by building more muscle. Muscle burns more calories than fat and burning more calories is a good thing. Cardio alone will not build muscle. If you do not know what you are doing when it comes to weight training, hire a professional to assist you. Do not listen to Joe Schmoe who has worked out for five years with no results.

Fat loss 101 has covered some of the main, basic, and most important steps when it comes to consistent, optimal, and long-term weight loss. Remember, there is a lot of information out there about exercise and nutrition. Always make sure to do your research on anything new you may want to try when it comes to exercise and nutrition, especially for weight loss. There are always new gimmicks and fads, do not fall for them. When it comes down to it, enjoy what you eat, do not be overly restrictive, drink water, workout hard, consume enough fiber, track your macros, and, above all else, be consistent!

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Every day we spend tons of cash on buying skin products. We struggle to discover those anti-aging miracles for skin or change salons and consult expensive dermatologists. In all these efforts, we are struggling to make our skin look spotless, supple and young.

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Have you ever realized that the problem needs to be addressed from its root cause? Without which, all the overly expensive treatments and regimes might turn out to be horribly useless! Here are the 4 most skin damaging habits that women need to address at grass-root level:

Overdoing Anything

Too much of sugar, salt, caffeine, and wine can sabotage your skin complexion and make it age swiftly. All these items consumed everyday need to be controlled, used wisely and precisely. Research has shown that glucose present in high carb foods, tin foods with hidden ingredients like those in sugar syrups and bakery items etc. creates a big havoc for skin. Glucose in diet breaks down elastin and collagen in skin which makes the skin saggy, wrinkly and devoid of freshness. This condition can be seen most commonly in diabetic patients.

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Quit snacking on chocolates and processed foods and opt for vegetable salads as a healthy alternative for snacks. Over-consumption of tea and coffee can cause dehydration on skin and scalp and needs to be consumed in moderate quantities per day. Seeing the results, you will thank yourself ten years from now if you practice healthy eating from now on, as it is never too late.

The Over Cleansing Obsession

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Whether you skin is oily or dry, there is no need to rip off natural oils that provide protection and freshness to skin. Washing your face twice a day with a mild face wash is more than enough. Do not skip washing off makeup at night as it can accumulate pollutants and cause breakouts. People with dry skin need to rinse face with just water in the morning to retain body’s natural oils, says Ellen Marmur, a dermatologist in New York City. They may use a mild cleansing face wash two times a day after that.

Stay Away from Harsh Exfoliators

If you are using an exfoliator, scrub or a peel off mask that is leaving your skin red and blotchy, it needs to be tossed aside. This is very common with exfoliators containing kernels or seeds which cause problems like clogged pores, irritation, inflammation and even brown spots and wrinkles. Go for peels with lactic acid and exfoliators with micro-beads or sugar once or twice a week.

Sleep Enough and Sleep Smartly

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Not sleeping smartly can be as disastrous for your skin as not sleeping enough. We often just care about the natural oils on the skin and over treat it. It is important to maintain good hygiene of the place you sleep in. Change pillow covers and bad sheets weekly and preferably use materials like satin, silk, or Egyptian cotton to avoid wrinkles and breakouts altogether.

Try out these simple tips and wait to see your skin healthy and radiant!

The post Four Worst Skin Habits to Give Up appeared first on NIR News / National Investigative Report.